Garlic & herb bulgur wheat

Vegetarian
Vegan
Dairy Free
Health score
56%
Garlic & herb bulgur wheat
20 min.
4
394kcal

Suggestions



If you're in search of a vibrant and nutritious side dish that pairs perfectly with a variety of meals, then look no further than this delightful Garlic & Herb Bulgur Wheat. With its wonderfully nutty flavor and fluffy texture, bulgur wheat is a fantastic base that's not only filling but also packed with health benefits. This dish elevates the humble grain by incorporating vibrant greens and aromatic herbs, making it a riot of color and flavor on your plate.


Ready in just 20 minutes, this vegetarian and vegan-friendly recipe is perfect for busy weeknights or elegant gatherings alike. The addition of bright green peas adds a sweet pop of color and nutrition, while the garlic oil and freshly squeezed lemon juice provide a tantalizing zing that elevates the dish to a whole new level. The combination of fresh herbs like mint, parsley, and chives brings a refreshing finish, leaving your taste buds dancing with joy.


Whether served alongside grilled vegetables, a crisp salad, or as a satisfying centerpiece for a simple meal, this Garlic & Herb Bulgur Wheat is destined to impress. Plus, with only 394 calories per serving, you won't have to worry about your waistline! Dive into this comforting yet light dish, and let each bite transport you to a kitchen filled with warmth and flavor.

Ingredients

  • 200 bulgur 
  • 175 peas frozen
  • tbsp garlic infused olive oil 
  •  juice of lemon 
  • handful parsley such as (mint, parsley, chives), roughly chopped

Equipment

    Directions

    1. Cook the bulgur wheat in boiling salted water for 15 mins or until tender, adding the peas for the final 3 mins of cooking.
    2. Make the dressing by combining the oil, lemon juice and seasoning. Stir the herbs through the drained bulgur wheat and peas with the dressing.

    Nutrition Facts

    Calories394kcal
    Protein8.36%
    Fat47.96%
    Carbs43.68%

    Properties

    Glycemic Index
    30.83
    Glycemic Load
    15.23
    Inflammation Score
    -7
    Nutrition Score
    16.93391306504%

    Flavonoids

    Eriodictyol
    0.37mg
    Hesperetin
    1.09mg
    Naringenin
    0.1mg
    Apigenin
    2.17mg
    Luteolin
    0.04mg
    Kaempferol
    0.01mg
    Myricetin
    0.15mg
    Quercetin
    0.03mg

    Nutrients percent of daily need

    Calories:394.09kcal
    19.7%
    Fat:21.87g
    33.64%
    Saturated Fat:3.05g
    19.06%
    Carbohydrates:44.82g
    14.94%
    Net Carbohydrates:33.12g
    12.04%
    Sugar:2.88g
    3.2%
    Cholesterol:0mg
    0%
    Sodium:11.74mg
    0.51%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.57g
    17.14%
    Manganese:1.71mg
    85.29%
    Fiber:11.7g
    46.8%
    Vitamin K:40.84µg
    38.9%
    Vitamin C:21.73mg
    26.34%
    Magnesium:97.39mg
    24.35%
    Vitamin E:3.13mg
    20.86%
    Phosphorus:198.43mg
    19.84%
    Vitamin B3:3.49mg
    17.46%
    Vitamin B1:0.23mg
    15.67%
    Vitamin B6:0.25mg
    12.46%
    Copper:0.25mg
    12.36%
    Iron:2.06mg
    11.44%
    Folate:44.96µg
    11.24%
    Zinc:1.52mg
    10.15%
    Potassium:325.23mg
    9.29%
    Vitamin A:423.88IU
    8.48%
    Vitamin B2:0.12mg
    6.9%
    Vitamin B5:0.58mg
    5.82%
    Calcium:30.48mg
    3.05%
    Selenium:1.95µg
    2.78%